December is celebrated as Constipation Awareness Month and the entire month is a reminder to take care of our digestive health. Constipation is a condition characterised by infrequent or difficult bowel movements and affects nearly 16% of adults globally. It is also believed to significantly impact a person’s quality of life. However, there are simple dietary changes that can make a visible difference in improving digestion and preventing discomfort.
Dietary Changes For Better Digestion
To help us break it down, the editorial team of Onlymyhealth spoke to Dr Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida and here are some tips to help you maintain regularity and enhance your overall gut health.
1. Increase Fibre Intake
Fibre is the unsung hero of digestive health. It adds bulk to stool that helps food pass more easily through your digestive system. “Adults should aim for 25-30 grams of fibre daily,” Dr Srivastav shared. However, if you fall short of this goal, try the below to increase your fibre intake:
- Swap refined carbohydrates for whole grains like brown rice, quinoa, and whole-wheat bread.
- Eat more fruits and vegetables like apples, berries, broccoli, and carrots are fibre-rich options.
- Add legumes to your diet like beans, lentils, and chickpeas.
Also Read: Can Oats Help Relieve Constipation? Experts Weigh In
2. Stay Hydrated
Water helps in softening stool and preventing constipation. Additionally, lack of hydration or dehydration can lead to hard, dry stools that are difficult to pass. Therefore, aim to drink at least 8-10 glasses of water daily. “Herbal teas and water-rich foods like cucumbers and watermelon can also contribute to your hydration needs,” Dr Srivastav suggested.
3. Limit Processed Foods
Processed foods are high in sugar and unhealthy fats. Hence, they can slow down digestion and contribute to constipation. Thus, try to limit your intake of packaged snacks, fast food, and sugary desserts and instead, opt for whole, nutrient-dense foods that promote gut health.
4. Incorporate Probiotics and Prebiotics
Dr Srivastav explained that a balanced gut microbiome is key to efficient digestion. Probiotics, found in fermented foods like yoghurt, kimchi, and sauerkraut, introduce healthy bacteria to your gut. Prebiotics found in foods like garlic, onions, and bananas, feed these beneficial bacteria and in turn, improve digestion.
Also Read: Is Constipation A Warning Sign? Expert Explains Its Link To Ovarian And Vaginal Cancers
5. Reduce Caffeine and Alcohol
While a morning coffee can help some people, excessive caffeine can lead to dehydration which as mentioned above worsens constipation. Similarly, alcohol can also disrupt the balance of fluids in your body. Experts recommend that you limit these beverages and replace them with gut-friendly options like herbal teas.
Bottomline
By making these dietary adjustments, you can not only manage constipation but also improve your overall digestive health. Remember that small, consistent changes to your diet can lead to big improvements in how you feel every day. Taking into consideration the health focus of the month, start today and take the first step toward a healthier, happier gut!